Train Daly

Swimming, Triathlon, Marathon
Coach
Dan Daly

Before sport-specificity. Train the science of general physical preparation following non-linear undulating builds of volume, strength, and power, to improve athleticism on any level, using the core patterns, scalable for all abilities. 

This is a 12 week, general physical preparation, cycle 1, focusing on function, big movement competency, and work capacity through volume and general conditioning. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Foam Roller and or Trigger Point BallHexbar and or barbell (dumbbell or kettlebells may be substitutions)Dumbbells and or KettlebellsStep or BoxBands // Cables or TRX (suspension straps)45 Degree or Glute Ham Raise (GHR)Airdyne // Rower // or preferred mode of cardio Simple substitutions can be accommodated through the TH messaging. 
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Sample Week
Week 1 of 12-week program
Sunday
GAC Workout A

A1

Crocodile Breathing Coached

1 x 10

A2

Self Myofascial Release

1 x 5:00

A3

Single Leg Glute Bridge

1 x 10

A4

Cat/Cow

1 x 10

A5

Quadraped Tspine Rotation

1 x 10

A6

Worlds Greatest Stretch

1 x 10

B1

Goblet Squat

4 x 8

B2

Assisted Chin Up

4 x 8

C1

Deadlift Split Stance DB/KB

3 x 8

C2

Standing Cable Row Bilateral

3 x 12

D1

Step-Ups

3 x 8

D2

Band Face Pull

3 x 15

Conditioning

E

10min Airdyne

Perform 10min Airdyne record MAX cals and power

Monday
GAC Conditioning A

A1

Crocodile Breathing Coached

1 x 10

A2

Self Myofascial Release

1 x 5:00

A3

Single Leg Glute Bridge

1 x 10

A4

Cat/Cow

1 x 10

A5

Quadraped Tspine Rotation

1 x 10

A6

Worlds Greatest Stretch

1 x 10

B

Airdyne

1 x 20:00

Tuesday
GAC Workout B

A1

Crocodile Breathing Coached

1 x 10

A2

Self Myofascial Release

1 x 5:00

A3

Single Leg Glute Bridge

1 x 10

A4

Cat/Cow

1 x 10

A5

Quadraped Tspine Rotation

1 x 10

A6

Worlds Greatest Stretch

1 x 10

B1

Hex Bar Deadlift

4 x 8

B2

Push-Up

4 x 8

C1

Reverse Lunges

3 x 8

C2

1-Arm DB Row

3 x 12

D1

Glute-Ham Raise

3 x 8

D2

Half-Kneeling Anti-Rotation Hold

3 x 0:15

Conditioning

E

100m Row

Perform 3x100m Row.Record best peak and avg watts

Wednesday
GAC Conditioning B

A1

Crocodile Breathing Coached

1 x 10

A2

Self Myofascial Release

1 x 5:00

A3

Single Leg Glute Bridge

1 x 10

A4

Cat/Cow

1 x 10

A5

Quadraped Tspine Rotation

1 x 10

A6

Worlds Greatest Stretch

1 x 10

B

Rowing

1 x 20:00

Thursday
GAC Workout A

A1

Crocodile Breathing Coached

1 x 10

A2

Self Myofascial Release

1 x 5:00

A3

Single Leg Glute Bridge

1 x 10

A4

Cat/Cow

1 x 10

A5

Worlds Greatest Stretch

1 x 10

A6

Quadraped Tspine Rotation

1 x 10

B1

Goblet Squat

4 x 8

B2

Assisted Chin Up

4 x 8

C

D1

Deadlift Split Stance DB/KB

3 x 8

D2

Standing Cable Row Bilateral

3 x 12

E1

Step-Ups

3 x 8

E2

Band Face Pull

3 x 15

Conditioning

F

10min Airdyne

Perform 10min Airdyne record MAX cals and power

12 Week Physical Preparation Training